Inspired by Yoga Girls, QiQong Masters, and Shaolin Monks in Orange Robes, a few
standard exercises were modified and a few new ones were added.

Warm Up
Elbow Twists
Kidney Knockers
Windmills
Way Backs
ArmCircles
Hill BilyJacks

Run around the parking lot.

Core
Outlaw Mary,
Left Right Hammer Time
V-Ups
Dead Bugs
Homer to Marge Hangs with sways to the left and right
*Scissors- over and under
*Hollow Body Crescent Hold – isometric
Ascending Jump Squat Twist

*Elevated Mountain Climbers- feet on picnic table
*Wall Angels – heels to wall, butt and back; arms at 90 degrees and then move them up and hold
*Sissy Squat – heels on wall and squat with arm motions
Bar Hangs for as long as I could

*Thorasic Twists – Inverted table with reaches
* Deep Squat rotation- one hand on the ground, the other arm reaching high behind you.

Non BearCrawl Options
– On All 4, knees parallel to ground, back straight.
– Iguana Crawl

Balance
– one foot up for a bit, and alternate other foot
– Romanian Hinge with one arm and leg extended

COT after The Resurrection –
Each new day is another day to begin anew.